Lifestyle changes can help reduce cholesterol, keep you off cholesterol-lowering medications or enhance the effect of your medications. Here are five lifestyle changes to get you started.
High cholesterol increases your risk of heart disease and heart attacks. You can reduce cholesterol with medications, but if you’d rather make lifestyle changes to reduce cholesterol, you can try these five healthy lifestyle changes. If you’re already taking medications, these changes can also improve their cholesterol-lowering effect.
1. Lose weight
Carrying some extra pounds — even just a few — contributes to high cholesterol. Losing as little as 5 to 10 percent of your body weight can help significantly reduce cholesterol levels.
Start by taking an honest, thorough look at your eating habits and daily routine. Consider your challenges to weight loss and ways to overcome them.
If you eat when you’re bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. If you’re sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch. Take time and enjoy rather than “devouring” your food. Don’t eat mindlessly.
And look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator. Take stock of what you currently eat and your physical activity level and slowly work in changes.
2. Eat heart-healthy foods
Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.
- Choose healthier fats. Saturated fats, found in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. As a general rule, you should get less than 7 percent of your daily calories from saturated fat. Instead, choose leaner cuts of meat, low-fat dairy and monounsaturated fats — found in olive, peanut and canola oils — for a healthier option.
- Eliminate trans fats. Trans fat can be found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes. But don’t rely on packages that are labeled “trans fat-free.” In the United States, if a food contains less than 0.5 grams of trans fat per serving, it can be labeled “trans fat-free.” Even though those amounts seem small, they can add up quickly if you eat a lot of foods that have a small amount of trans fat in them. Instead, read the ingredients list. You can tell if a food has trans fat in it if it contains partially hydrogenated oil.
- Limit the cholesterol in your food. Aim for no more than 300 milligrams (mg) of cholesterol a day — less than 200 mg if you have heart disease or diabetes. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.
- Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice.
- Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries. If you prefer dried fruit to fresh fruit, limit yourself to no more than a handful (about an ounce or two). Dried fruit tends to have more calories than does fresh fruit.
- Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids can help lower your LDL (“bad”) cholesterol. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds.
3. Exercise on most days of the week
Whether you’re overweight or not, exercise can reduce cholesterol. Better yet, moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise a day. Remember that adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:
- Taking a brisk daily walk during your lunch hour
- Riding your bike to work
- Swimming laps
- Playing a favorite sport
To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few situps while watching television can make a difference.
4. Quit smoking
If you smoke, stop. Quitting may improve your HDL cholesterol level. And the benefits don’t end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.
5. Drink alcohol only in moderation
Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t already drink. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. Drinking too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.
If lifestyle changes aren’t enough …
Sometimes healthy lifestyle changes aren’t enough to lower cholesterol levels. Make sure the changes you choose to make are ones that you can continue, and don’t be disappointed if you don’t see results immediately. If your doctor recommends medication to help lower your cholesterol, take it as prescribed, but continue your lifestyle changes.
Source: Mayo clinic house call
Organic foods: Are they safer? More nutritious?
Discover the real difference between organic foods and their traditionally grown counterparts when it comes to nutrition, safety and price.
By Mayo Clinic staff
Once found only in health food stores, organic food is now a regular feature at most supermarkets. And that’s created a bit of a dilemma in the produce aisle. On one hand, you have a conventionally grown apple. On the other, you have one that’s organic. Both apples are firm, shiny and red. Both provide vitamins and fiber, and both are free of fat, sodium and cholesterol. Which should you choose?
Conventionally grown produce generally costs less, but is organic food safer or more nutritious? Get the facts before you shop.
Conventional vs. organic farming
The word “organic” refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don’t use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weedkillers, organic farmers may conduct more sophisticated crop rotations and spread mulch or manure to keep weeds at bay.
Here are some key differences between conventional farming and organic farming:
|
Conventional
|
Organic
|
| Apply chemical fertilizers to promote plant growth. |
Apply natural fertilizers, such as manure or compost, to feed soil and plants. |
| Spray synthetic insecticides to reduce pests and disease. |
Spray pesticides from natural sources; use beneficial insects and birds, mating disruption or traps to reduce pests and disease. |
| Use synthetic herbicides to manage weeds. |
Use environmentally-generated plant-killing compounds; rotate crops, till, hand weed or mulch to manage weeds. |
| Give animals antibiotics, growth hormones and medications to prevent disease and spur growth. |
Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease. |
Organic or not? Check the label
The U.S. Department of Agriculture (USDA) has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed.
Any product labeled as organic must be USDA certified. Only producers who sell less than $5,000 a year in organic foods are exempt from this certification; however, they’re still required to follow the USDA’s standards for organic foods.
If a food bears a USDA Organic label, it means it’s produced and processed according to the USDA standards. The seal is voluntary, but many organic producers use it.
Products that are completely organic — such as fruits, vegetables, eggs or other single-ingredient foods — are labeled 100 percent organic and can carry the USDA seal.
Foods that have more than one ingredient, such as breakfast cereal, can use the USDA organic seal plus the following wording, depending on the number of organic ingredients:
- 100 percent organic. To use this phrase, products must be either completely organic or made of all organic ingredients.
- Organic. Products must be at least 95 percent organic to use this term.
Products that contain at least 70 percent organic ingredients may say “made with organic ingredients” on the label, but may not use the seal. Foods containing less than 70 percent organic ingredients can’t use the seal or the word “organic” on their product labels. They can include the organic items in their ingredient list, however.
Do ‘organic’ and ‘natural’ mean the same thing?
No, “natural” and “organic” are not interchangeable terms. You may see “natural” and other terms such as “all natural,” “free-range” or “hormone-free” on food labels. These descriptions must be truthful, but don’t confuse them with the term “organic.” Only foods that are grown and processed according to USDA organic standards can be labeled organic.
Organic food: Is it more nutritious?
The answer isn’t yet clear. A recent study examined the past 50 years’ worth of scientific articles about the nutrient content of organic and conventional foods. The researchers concluded that organically and conventionally produced foodstuffs are comparable in their nutrient content. Research in this area is ongoing.
Organic food: Other considerations
Many factors influence the decision to choose organic food. Some people choose organic food because they prefer the taste. Yet others opt for organic because of concerns such as:
- Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. According to the USDA, organic produce carries significantly fewer pesticide residues than does conventional produce. However, residues on most products — both organic and nonorganic — don’t exceed government safety thresholds.
- Food additives. Organic regulations ban or severely restrict the use of food additives, processing aids (substances used during processing, but not added directly to food) and fortifying agents commonly used in nonorganic foods, including preservatives, artificial sweeteners, colorings and flavorings, and monosodium glutamate.
- Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.
Are there downsides to buying organic?
One common concern with organic food is cost. Organic foods typically cost more than do their conventional counterparts. Higher prices are due, in part, to more expensive farming practices.
Because organic fruits and vegetables aren’t treated with waxes or preservatives, they may spoil faster. Also, some organic produce may look less than perfect — odd shapes, varying colors or smaller sizes. However, organic foods must meet the same quality and safety standards as those of conventional foods.
Food safety tips
Whether you go totally organic or opt to mix conventional and organic foods, be sure to keep these tips in mind:
- Select a variety of foods from a variety of sources. This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide.
- Buy fruits and vegetables in season when possible. To get the freshest produce, ask your grocer what day new produce arrives. Or check your local farmers market.
- Read food labels carefully. Just because a product says it’s organic or contains organic ingredients doesn’t necessarily mean it’s a healthier alternative. Some organic products may still be high in sugar, salt, fat or calories.
- Wash and scrub fresh fruits and vegetables thoroughly under running water. Washing helps remove dirt, bacteria and traces of chemicals from the surface of fruits and vegetables. Not all pesticide residues can be removed by washing, though. You can also peel fruits and vegetables, but peeling can mean losing some fiber and nutrients.
- Source: Mayo clinic house call
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